Stop The Madness Learn How To Build Muscle Mass
I’m always being asked how to increase muscle size even though I am only eighteen years old. I was always thin but by following a great muscle building program I gained muscle quickly. I didn’t get muscular overnight but I did put in the effort and my results were awesome. Following a simple bodybuilding diet and program allowed me to make some incredible gains. I’ll give you a sample of a routine that I did that helped me to increase my muscle mass.
First of all you gotta know that in order to gain muscle you have to also fuel up your body with the right foods. One of the best things you can do for yourself is to stop eating crap and drinking soda. That was one of my weaknesses. It was way easier to stop at a fast food place then find something healthy to eat. What I found was easy for me was to stock up on the tuna fish.
Now it does get boring so you gotta figure out ways to make it so it tastes good. Tuna has about 40 grams of protein per can so only eat one can per sitting because your body won’t be able to use any more than that. Make sure you only eat one can at each sitting. The rest will just be wasted. Try to also eat 5 to 6 small meals a day instead of three large ones. Make sure to eat a good combination of protein, fats and carbohydrates. This is really all you need to worry about in the beginning to increase your size. Eat more than you burn but not enough to make you fat.
Gain Muscle Mass
If you want to increase muscle fast you need to start lifting heavier. This is the most important thing you can do for a quick muscle gain. By doing an endless amount of sets and reps you are only hurting your chances of increasing muscle mass.
This is my suggestion on how to build muscle mass when you are just starting out.
Use the same set and rep scheme for all the following exercises. The first set that you do will be your warm up set. To avoid getting hurt you have to get your muscles warmed up properly. If it takes more than one set for you then do as many as it takes. For each of the other sets make sure that the last rep is the last rep that you can lift without needing help from someone else. When you start you will only be exercising a single body part each day. You can increase this after doing this routine for 4 weeks. You will gain muscle by being consistent.
Set And Reps
Six Sets: Reps; 15, 15, 12, 10, 8, 6.
Monday: Bench Press
Tuesday: Deadlifts
Wednesday: Squats
Thursday: Military Press
Friday: Wind Sprints
That’s it for the first four weeks. You don’t need to do any arm workouts in the beginning. Work out the large muscles first and then you can add some exercises for the smaller muscle groups.
Don’t overtrain if you want to add mass. The biggest mistake I see new lifters doing is over training the smaller muscle groups like the triceps and biceps. Just doing these basic compound exercises you will get more than enough of a workout.
You will increase muscle size by following this simple muscle building program.
I know this works!!!
